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(This message was added in version 6.7.0.) in /customers/7/1/b/prishtinapress.org/httpd.www/wp-includes/functions.php on line 6121 Warning: Cannot modify header information - headers already sent by (output started at /customers/7/1/b/prishtinapress.org/httpd.www/wp-includes/functions.php:6121) in /customers/7/1/b/prishtinapress.org/httpd.www/wp-includes/rest-api/class-wp-rest-server.php on line 1896 Warning: Cannot modify header information - headers already sent by (output started at /customers/7/1/b/prishtinapress.org/httpd.www/wp-includes/functions.php:6121) in /customers/7/1/b/prishtinapress.org/httpd.www/wp-includes/rest-api/class-wp-rest-server.php on line 1896 Warning: Cannot modify header information - headers already sent by (output started at /customers/7/1/b/prishtinapress.org/httpd.www/wp-includes/functions.php:6121) in /customers/7/1/b/prishtinapress.org/httpd.www/wp-includes/rest-api/class-wp-rest-server.php on line 1896 Warning: Cannot modify header information - headers already sent by (output started at /customers/7/1/b/prishtinapress.org/httpd.www/wp-includes/functions.php:6121) in /customers/7/1/b/prishtinapress.org/httpd.www/wp-includes/rest-api/class-wp-rest-server.php on line 1896 Warning: Cannot modify header information - headers already sent by (output started at /customers/7/1/b/prishtinapress.org/httpd.www/wp-includes/functions.php:6121) in /customers/7/1/b/prishtinapress.org/httpd.www/wp-includes/rest-api/class-wp-rest-server.php on line 1896 Warning: Cannot modify header information - headers already sent by (output started at /customers/7/1/b/prishtinapress.org/httpd.www/wp-includes/functions.php:6121) in /customers/7/1/b/prishtinapress.org/httpd.www/wp-includes/rest-api/class-wp-rest-server.php on line 1896 Warning: Cannot modify header information - headers already sent by (output started at /customers/7/1/b/prishtinapress.org/httpd.www/wp-includes/functions.php:6121) in /customers/7/1/b/prishtinapress.org/httpd.www/wp-includes/rest-api/class-wp-rest-server.php on line 1896 Warning: Cannot modify header information - headers already sent by (output started at /customers/7/1/b/prishtinapress.org/httpd.www/wp-includes/functions.php:6121) in /customers/7/1/b/prishtinapress.org/httpd.www/wp-includes/rest-api/class-wp-rest-server.php on line 1896 {"id":216610,"date":"2022-12-21T21:53:03","date_gmt":"2022-12-21T20:53:03","guid":{"rendered":"https:\/\/www.prishtinapress.net\/?p=216610"},"modified":"2022-12-21T21:53:03","modified_gmt":"2022-12-21T20:53:03","slug":"si-ti-digjni-1-000-kalori-per-nje-ore-pa-pasur-nevoje-te-shkoni-ne-palester","status":"publish","type":"post","link":"https:\/\/www.prishtinapress.org\/si-ti-digjni-1-000-kalori-per-nje-ore-pa-pasur-nevoje-te-shkoni-ne-palester\/","title":{"rendered":"Si t\u2019i digjni 1 000 kalori p\u00ebr nj\u00eb or\u00eb pa pasur nevoj\u00eb t\u00eb shkoni n\u00eb palest\u00ebr"},"content":{"rendered":"

Harroni an\u00ebtar\u00ebsimet e shtrenjta n\u00eb palestra dhe planet e komplikuara ushqimore \u2013 ju mund t\u00eb digjni kalori kudo dhe n\u00eb \u00e7do koh\u00eb.<\/strong><\/p>\n

Ka shum\u00eb ushtrime t\u00eb lehta t\u00eb cilat ndihmojn\u00eb n\u00eb humbje t\u00eb pesh\u00ebs pa pasur nevoj\u00eb t\u00eb blini pajisje t\u00eb shtrenjta.<\/p>\n

T\u00eb qenurit aktiv nuk ka nevoj\u00eb t\u00eb jet\u00eb gj\u00eb e komplikuar, madje edhe ecja i djeg\u00eb rreth 100 kalori p\u00ebr 1.3 kilometra te nj\u00eb person mesatar.<\/p>\n

Duke b\u00ebr\u00eb ndryshme t\u00eb thjeshta n\u00eb stilin e jetes\u00ebs, si\u00e7 \u00ebsht\u00eb p\u00ebrdorimi i shkall\u00ebve n\u00eb vend t\u00eb ashensorit, ju mund ta rritni duksh\u00ebm numrin e kalorive q\u00eb i digjni brenda dite.<\/p>\n

Intervalet me sprint<\/strong><\/p>\n

Ushtrimet kardio me intensitet t\u00eb lart\u00eb jan\u00eb nj\u00eb nga m\u00ebnyrat m\u00eb efikase p\u00ebr t\u2019i djegur karbohidratet \u2013 por nuk keni nevoj\u00eb t\u00eb paguani abonim n\u00eb palest\u00ebr p\u00ebr ta praktikuar k\u00ebt\u00eb lloj ushtrimi.<\/p>\n

Ushtrimet me intervale me intensitet t\u00eb lart\u00eb (HIIT) ju ndihmojn\u00eb t\u00eb nd\u00ebrtoni q\u00ebndrueshm\u00ebri, jua rrisin pragun anaerobik dhe ju ndihmojn\u00eb t\u00eb digjni m\u00eb shum\u00eb kalori dhe yndyr\u00eb gjat\u00eb dhe pas st\u00ebrvitjeve.<\/p>\n

Intervalet me sprint jan\u00eb m\u00ebnyra m\u00eb e leht\u00eb p\u00ebr t\u00eb ushtruar sepse nuk e k\u00ebrkojn\u00eb asnj\u00eb pajisje t\u00eb vetme dhe nuk keni fare nevoj\u00eb t\u00eb shkoni n\u00eb palest\u00ebr.<\/p>\n

Me ushtrime sprint (pra vrap t\u00eb shpejt\u00eb), ju mund t\u2019i digjni rreth 400-500 kalori p\u00ebr vet\u00ebm gjysm\u00eb ore, por ushtrimet me intervale mund ta maksimalizojn\u00eb numrin e kalorive q\u00eb i digjni.<\/p>\n

Ndryshe nga ushtrimet e gjata t\u00eb q\u00ebndrueshm\u00ebris\u00eb, intervalet me sprint ju k\u00ebrkojn\u00eb ta shfryt\u00ebzoni forc\u00ebn maksimale p\u00ebr vrapime t\u00eb shpejta e t\u00eb shkurtra me periudha pushimi n\u00eb mes intervaleve.<\/p>\n

Filloni duke i ngrohur muskujt e shpatullave, duarve, k\u00ebmb\u00ebve, nyejve, etj., pastaj filloni sprintin me intervale.<\/p>\n

Ekspert\u00ebt rekomandojn\u00eb t\u00eb vraponi sa m\u00eb shpejt\u00eb q\u00eb mundeni p\u00ebr 30 sekonda, pastaj 1 minut\u00eb e 30 sekonda t\u00eb ecni ose t\u00eb vraponi me rit\u00ebm m\u00eb t\u00eb ngadalt\u00eb.\/Prishtinapress\/<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Harroni an\u00ebtar\u00ebsimet e shtrenjta n\u00eb palestra dhe planet e komplikuara ushqimore \u2013 ju mund t\u00eb digjni kalori kudo dhe n\u00eb \u00e7do koh\u00eb. Ka shum\u00eb ushtrime t\u00eb lehta t\u00eb cilat ndihmojn\u00eb n\u00eb humbje t\u00eb pesh\u00ebs pa pasur nevoj\u00eb t\u00eb blini pajisje t\u00eb shtrenjta. T\u00eb qenurit aktiv nuk ka nevoj\u00eb t\u00eb jet\u00eb gj\u00eb e komplikuar, madje edhe […]<\/p>\n","protected":false},"author":8,"featured_media":216611,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_oct_exclude_from_cache":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[231],"tags":[],"class_list":{"0":"post-216610","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-shendetesi"},"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/www.prishtinapress.org\/wp-json\/wp\/v2\/posts\/216610","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.prishtinapress.org\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.prishtinapress.org\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.prishtinapress.org\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/www.prishtinapress.org\/wp-json\/wp\/v2\/comments?post=216610"}],"version-history":[{"count":1,"href":"https:\/\/www.prishtinapress.org\/wp-json\/wp\/v2\/posts\/216610\/revisions"}],"predecessor-version":[{"id":216612,"href":"https:\/\/www.prishtinapress.org\/wp-json\/wp\/v2\/posts\/216610\/revisions\/216612"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.prishtinapress.org\/wp-json\/wp\/v2\/media\/216611"}],"wp:attachment":[{"href":"https:\/\/www.prishtinapress.org\/wp-json\/wp\/v2\/media?parent=216610"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.prishtinapress.org\/wp-json\/wp\/v2\/categories?post=216610"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.prishtinapress.org\/wp-json\/wp\/v2\/tags?post=216610"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}